I’ve been working more and more on my evening routines over the years and, although it’s not perfect yet, I feel I’ve made significant progress. Having also implemented some self care practices, such as my weekly Wednesday bubble baths.
So when Clara emailed me asking if she could write a guest post on getting a better night’s sleep, which is something I really struggle with, I was more than happy to have her.
Tips for a Good Night’s Sleep
Guest post by Clara Miller
Did you know 12th March 2018, was declared as World Insomnia Day by The American Academy of Sleep Medicine? Globally, around 1 in 3 people are affected by insomnia. Isn’t that an alarming number?
Sleep deprivation can lead to a number of health issues, impact cognitive function, memory issues, mood swings, decreased energy levels, fatigue, weight loss, and weight gain. Sleep deprivation can be due to stress, depression, lifestyle, medication, night shifts, and anxiety. Sleep deprivation can lead to a dysfunctional lifestyle.
We all want a better life, a good family environment, and a good social circle. A night of good sound sleep can make us feel fresh, energetic, and a positive person. Let’s look at some tips for us to get a good night’s sleep.
Regularize Sleep pattern
It is vital that we follow a sleep routine, go to bed and wake up at the same time every day. Once we set a routine, we will spontaneously fall asleep or wake up every day at the same time. Circadian rhythm or cycle is our body clock that tells our body to sleep at night and wake up in the morning. Once we regularize our sleep pattern, circadian rhythm operates at its best. The circadian rhythm is impacted if you’re awake late in the night watching TV, jet-lagged, or night shifts.
Exposure to light
Your room should be dark enough to fall asleep. Exposure to bright light will give a signal to your brain that it’s day time. Ensure your room obstructs light from coming into the room when you’re about to sleep. Use blinders, shades, or curtain to obstruct bright lights coming inside through the window. Your brain releases a hormone called melatonin, which relaxes your body and makes you feel tired and sleepy. Exposure to light and darkness play a major factor in getting sound sleep. Hypothalamus is a portion of the brain that controls the circadian rhythm. Darkness sends a signal to your brain that it’s time for your body to rest and fall asleep. So keep the lights off, and catch up on sound sleep.
Avoid use of laptops, TV, and mobile phones
The blue lights emitting from devices like laptops, TV, and mobile phones trick your brain. Your brain will think it is still daytime and it will be difficult to fall asleep. Avoid using any such electronic devices while you’re in bed. Keep your bedroom clutter free, and your bed should be only for sleep. A firm and comfortable mattress will help your body to relax and fall asleep.
Exercise increases blood circulation and keeps you healthy. 30-minutes of daily workout, a run every morning, or a walk can make you feel fit and energetic throughout the day. Avoid exercise just before bedtime. Exercise will enhance your quality of sleep.
Meditation and yoga are known to have positive effects on your health and sleep patterns. It will relax and calm your mind, which will help you with a night of good night sleep.
Alcohol just before bedtime will knock you off, but it will not give you a good sleep. You will end up waking with a hangover, or you will have disturbed sleep. Alcoholics believe that they can get better sleep with regular intake of alcohol. Primarily, it only worsens their condition and impacts their sleep pattern.
Good sleep can lead to a healthy life. So, let’s catch up on that sleep every night for at least 8 to 10 hours.
I hope you enjoyed Clara’s guest post and if you have any more tips for getting a good night’s sleep, please share them below. 😊😴😴😴